Comparing Nutrients in 5 ounces Dried Pasilla Peppers VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Pasilla Peppers	12%	36%	52%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dried Pasilla Peppers	Broccoli Raab	Recommended Dietary Allowance
Energy	17% 489kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.33% 0.24g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	100% 38g	10% 3.83g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Dried Pasilla Peppers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	282% 2534μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	349% 4.53mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.6% 10mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	461% 6mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60.2% 241μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pasilla Peppers	Broccoli Raab	Recommended Dietary Allowance
Calcium	13.7% 137mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	174% 14mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	24.3% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54% 378mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	8.4% 126mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pasilla Peppers VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Pasilla Peppers versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Pasilla Peppers vs Broccoli Raab:

• 5 ounces of Dried Pasilla Peppers have 13.6 times more Vitamin A, 24.8 times more Vitamin B2, 5.9 times more Vitamin B3, 4.9 times more Vitamin B5, 24.7 times more Vitamin B6 and 2 times more Vitamin B9 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.2 times more Vitamin C than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Broccoli Raab provide similar amounts of Vitamin B1 per five ounces.
• Both Dried Pasilla Peppers as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Pasilla Peppers vs Broccoli Raab:

• 5 ounces of Dried Pasilla Peppers have 10.1 times more Copper, 4.6 times more Iron, 5.9 times more Magnesium, 4 times more Manganese, 3.7 times more Phosphorus, 11.3 times more Potassium, 3.2 times more Selenium, 2.7 times more Sodium and 1.8 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 6.2 times more Water than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Broccoli Raab contain similar levels of Calcium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Pasilla Peppers have 15.7 times more Energy, 32.3 times more Fat, 17.9 times more Carbohydrate, 9.9 times more Fiber and 3.9 times more Protein than Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy